The MilkMan Delivers: The Road to 40

MilkManUK

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Previous log: https://forums.sherdog.com/threads/the-milkman-delivers-beyond.3130645/

The above long running log became inconsistent, full of injuries and excuses. I figured it's time for a fresh start in the final year of my 30's, looking at the very least to get the consistency going again into my 40's anything else is a welcome bonus.

Previous 1RMs:
SOHP: 85kg
Deadlift: 222.5kg
Bench Press: 130kg
Squat: 200kg

To get this going again I will be starting back with my old favourite 5/3/1.

Training maxes:
Overhead Press: 55kg
Deadlift: 160kg
Bench Press: 87.5kg
Squat: 140kg

5/3/1 Cycle 1, Week 1, Day 1

Overhead Press

Warmup
20kg x 5
30kg x 5
35kg x 5

5/3/1
37.5kg x 5
42.5kg x 5
47.5kg x 10

First Set Last
37.5kg x 3 sets of 10 reps
37.5kg x 2 sets of 5 reps

Squat
60kg 5
80kg x 5
92.5kg x 3 sets of 5 reps
 
5/3/1 Cycle 1, Week 1, Day 2

Bench Press


Warmup
20kg x 5
40kg x 5
50kg x 3

5/3/1
57.5kg x 5
67.5kg x 5
75kg x 10

First Set Last
57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5
57.5kg x 5
 
Last edited:
5/3/1 Cycle 1, Week 1, Day 3

Squat

Warmup
20kg x 5
60kg x 5
60kg x 5
80kg x 5

5/3/1
92.5kg x 5
105kg x 5
120kg x 10

Joker Set
125kg x 5

First Set Last
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
 
Last edited:
Good luck man. I'm hitting 40 in 3.5 months. I know 40 is still young, but for me it's the responsibilities and priorities that can make it so hard to train the way I want
 
Good luck man. I'm hitting 40 in 3.5 months. I know 40 is still young, but for me it's the responsibilities and priorities that can make it so hard to train the way I want
Thank you, we can do it! I've previously checked your log, good work in there, keep it up!
 
5/3/1 Cycle 1, Week 1, Day 4

Deadlift

Warmup
60kg x 5
60kg x 5
60kg x 5
60kg x 5
80kg x 5
90kg x 3
90kg x 3

5/3/1

105kg x 5
120kg x 5
137.5kg x 8

First Set Last
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Barbell Curls
14kg x 15
14kg x 15
19kg x 12
19kg x 12
24kg x 10

Front Plate Raises
5kg plate x 3 sets of 15 reps

That's week 1 done. I'm happy that I was able to remain consistent for the first week at least!
Plan to get some walking in this evening when my girlfriend gets home from work.
 
Last edited:
5/3/1 Cycle 1, Week 2, Day 1

Overhead Press

Warmup
20kg x 5
25kg x 5
30kg x 3
35kg x 3

5/3/1
40kg x 3
45kg x 3
50kg x 7

First Set Last
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

Dips
3 sets of 20 reps

Overhead Tricep Extension with Kettlebell
 
Last edited:
26th March: 5/3/1 Cycle 1, Week 2, Day 2

Squat

Warmup
20kg x 5
60kg x 5
80kg x 5

5/3/1
90kg x 3
112.5kg x 3
127.5kg x 6

Joker Sets
132.5kg x 3

First Set Last
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Barbell curls
30kg x 7
30kg x 7
30kg x 7
 
Last edited:
5/3/1 Cycle 1, Week 2, Day 3

Bench Press

Warmup
20kg X 5
40kg X 5
60kg X 3

5/3/1
62.5kg X 3
70kg X 3
80kg X 8

Joker Sets
85kg X 3

First Set Last
62.5kg X 5
62.5kg X 5
62.5kg X 5
62.5kg X 5
62.5kg X 5

Started snowing (I train outside) so called it there for some lunch, may head back out later if the weather improves.
 
Last edited:
Squat

20kg x 5
60kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
 
5/3/1 Cycle 1, Week 2, Day 4

Deadlift


Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1

112.5kg x 3
130kg x 3
145kg x 7

Joker Set

150kg x 3

First Set Last

112.5kg x 5
112.5kg x 5
112.5kg x 5

Band Pullaparts
5 sets of 25 reps

Second week done. Will rest tomorrow, then start week three on Wednesday before work.
 
Last edited:
5/3/1 Cycle 1, Week 3, Day 1

Overhead Press

Warmup
20kg x 5
20kg x 5
30kg x 5
30kg x 5
35kg x 5
40kg x 5

5/3/1
42.5kg x 5
47.5kg x 3
52.5kg x 5

Joker Sets
57.5kg x 1
60kg x 1

First Set Last
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5

Bodyweight: 98.6kg - this needs to be addressed.
 
I like that you are adding the joker sets and first set last for added back off volume. I think it will pay off over time. Are you pushing your last sets of 531 to RPE 10? or leaving some in reserve?
 
I like that you are adding the joker sets and first set last for added back off volume. I think it will pay off over time. Are you pushing your last sets of 531 to RPE 10? or leaving some in reserve?
Hi mate, I've used this before before I got all banged up and it seemed to work relatively well. I'm leaving a little in the tank on my last set, the last reps are a struggle, but without much form breakdown. Just taking it slow and steady, definitely don't want to get injured again.
 
5/3/1 Cycle 1, Week 3, Day 2

Squat

Warmup
20kg X 5
60kg X 5
80kg X 5
100kg X 3

5/3/1
105kg X 5
120kg X 3
135kg X 6

Joker Sets
140kg X 1
150kg X 1

First Set Last
105kg X 5
105kg X 5
105kg X 5
105kg X 5
105kg X 5
 
Last edited:
5/3/1 Cycle 1, Week 3, Day 3

Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 5

5/3/1
67.5kg x 5
75kg x 3
85kg x 6

Joker Sets
90kg x 1
90kg x 1
95kg x 1
95kg x 1

First Set Last
67.5kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 5

Squat
60kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 2
110kg x 2
120kg x 1
130kg x 1
130kg x 1
135kg x 1
135kg x 1

Bodyweight 97.2kg so over a kilo down from Wednesday. Have been applying a 16:8 intermittent fasting schedule, which definitely helps rein me in whilst I'm working nights.
 
Last edited:
5/3/1 Cycle 1, Week 3, Day 4

Deadlift

Warmup
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5

5/3/1
120kg x 5
137.5kg x 3
152.5kg x 6

Joker Sets
160kg x 1

First Set Last
120kg x 5
120kg x 5
120kg x 5

Here ends week 3. So far, so good.
 
5/3/1 Cycle 1, Week 4, Day 1

Overhead Press

Warmup
20kg X 10
25kg X 10
30kg X 5
35kg X 5

5/3/1
37.5kg X 5
40kg X 5
50kg X 7

Joker Sets
52.5kg X 5

First Set Last
37.5kg X 5
37.5kg X 5
37.5kg X 5
37.5kg X 5
37.5kg X 5

Barbell curls
20kg X 15
20kg X 15
 
Last edited:
5/3/1 Cycle 1, Week 4, Day 2

Squat

Warmup
60kg X 5
80kg X 5
90kg X 5

5/3/1
95kg X 5
110kg X 5
125kg X 6

First Set Last
95kg X 5
95kg X 5
95kg X 5
95kg X 5
95kg X 5
 
5/3/1 Cycle 1, Week 4, Day 3

Bench Press

Warmup
20kg X 5
40kg X 5
55kg X 5

5/3/1
60kg X 5
67.5kg X 5
77.5kg X 11

Joker Set
82.5kg X 5

First Set Last
60kg X 5
60kg X 5
60kg X 5
60kg X 5
60kg X 5

Band pullaparts
 

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